Apollo Health Blog
Many effects of a lack of sleep, such as feeling grumpy and not working at your best are very well known. However, there are some more serious side effects may not be as well known. Everything from people’s memory to their looks, their weight and their overall health can be impacted by a lack of sleep, especially if the habit becomes chronic.
1. Not Getting Enough Sleep Can Cause Death
British research studies have shown that people who have irregular sleep patterns or schedules that do not allow for adequate rest on a regular basis have a higher mortality rate than those who get enough sleep on a regular basis. Most notably, patients who suffer from a lack of sleep appear to have a significantly higher risk of developing cardiovascular disease.
2. Fatigue Leads to Accidents
Serious accidents are very often linked to a poor sleep schedules and fatigue. Studies have claimed that driving while suffering from sleep loss is just as dangerous as driving drunk because your reaction times are equally impacted by both activities. People under 25 years old are especially affected by this phenomenon.
In addition to accidents on the road, a lack of sleep can also lead to a higher risk of injuries or accidents on the job or in the home. Not sleeping enough has been linked to a significant increase in repeated work accidents as well as an increased number of sick days.
3. Sleep Deprivation Leads to Health Issues
The risk of developing several chronic diseases increases when people get less sleep. It is estimated that 90 percent of people who suffer from insomnia also suffer from another chronic health condition which can be life threatening. Some of the most common chronic diseases which increase with a lack of sleep include:
- Heart disease
- Heart failure
- Heart attack
- Irregular heartbeat
- High blood pressure
4. A Lack of Sleep Causes Depression
A lack of sleep significantly increases symptoms of depression. In a 2005 poll, people who suffered from anxiety or depression were asked to calculate their sleeping habits. It was revealed that that most of these patients sleep less than six hours on the average night. Insomnia is frequently linked to depression, with one frequently leading to the other. Symptoms of depression can also impact a patient’s ability to fall asleep.
5. Sleep Hurts the Learning Process
Sleep is essential to the cognitive processes associated with learning. A lack of sleep brings down alertness and attention span that makes it easier to take in information. A lack of attention also limits a person’s ability to reason and solve problem effectively, which means that people who are fatigued cannot learn at an effective level.
Skills that have been learned during the day are converted into memories during the night. Even if you manage to learn a significant amount during the day, you will not be able to remember it if you do not get enough sleep to allow your body to store this knowledge in the long-term area in the brain.
6. Not Sleeping Enough Impairs Judgment
When you do not get enough sleep it can limit your ability to accurately interpret events, which can make it difficult to correctly react to situations you are experiencing or make smart, efficient decision making. Most notably, those who have not gotten enough sleep tend to make poor judgments regarding the amount of sleep they need. They believe that they are not suffering from any ill effects from the poor sleep schedule they are keeping, which leads to the problem snowballing.
7. Skin is Damaged by Lack of Sleep
Just one night of missed sleep can lead to puffy eyes and sallow skin. If a person continues to develop a constant schedule that promotes sleep loss, this damage can become permanent. Dark circles under the eyes, sallow skin and fine lines across the face can become permanent.
The elasticity of the skin can also become damaged over time when a person does not get enough sleep. Chronic fatigue leads to excessive stress which causes the body to produce more of the hormone cortisol, which breaks down the protein in the skin that keeps it elastic and smooth.
8. Gaining Weight is More likely when You Lack Sleep
A regular sleep schedule helps your body maintain a regular appetite and hunger schedule. This is because shortening your sleep schedule increases your production of the hormone ghrelin which stimulates hunger and decreases your production of leptin which suppresses appetite. Throwing off your appetite increases the likelihood that you will overeat, which can lead to obesity over time. Studies have shown that people who sleep less than seven hours a day are 30 percent more likely to be obese than those who get nine hours of sleep or more.
9. Lack of Sleep Hurts Your Sex Drive
Men and women who suffered from a lack of quality sleep were studied and it was determined that most of them had lower libidos and less of an interest in having sex. A lack of sleep leads to a person having less energy and more tension in the body which inhibits the desire for sexual intercourse. Men who suffer from sleep apnea also tend to have lower testosterone levels which can lower libido.
10. Fatigue Causes Forgetfulness
Brain events known as “sharp wave ripples” are used to help consolidate memory, which makes things you have learned easy to access and recall. These brain events also transfer short term information into the neocortex and hippocampus where they can become long-term knowledge. This transference occurs at the strongest rate during the deepest part of the sleep cycle, so cutting out a lot of deep sleep can hurt long term memory, which can lead to excessive forgetfulness.
We all know it can be a struggle to eat healthy all the time. Maybe it’s that frozen dinner after a long day at work, when you really can’t summon the energy to actually prepare something from scratch. Or that sweet treat that gives you a needed boost in the late afternoon?
Sometimes it’s tempting to say, “Well, everything causes cancer, so why bother to worry about it?” However, some common food items have been scientifically shown to significantly increase the risk of cancer. Here are 7 REALLY BAD foods that you should avoid at all costs.
1. Processed Meats
A study conducted at university of Hawaii found that people who consumed the most processed meats (hot dogs and sausage) showed a 67 percent increased risk of pancreatic cancer over those who consumed few or no meat products. Breakfast sausage, hot dogs, jerkies, bacon, lunch meat; nearly all of these meat products are made using sodium nitrite, which is used to give cured meat its pinkish color and increase its shelf life. However, this ingredient is a precursor to highly carcinogenic nitrosamine — potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body. So if you are going to eat meat products, be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources.
2. Genetically-Modified Organisms (GMOs)
Numerous health problems incresed after GMOs were introduced in 1996. The percentage of Americans with three or more chronic illnesses jumped from 7 percent to 13 percent in just 9 years; food allergies skyrocketed, and disorders such as autism, reproductive disorders, digestive problems and others are on the rise. And the cancer connection? Eating GM corn and consuming trace levels of Monsanto’s Roundup chemical fertilizer caused rats to develop horrifying tumors. (Editor’s note: Care2 does not endorse animal testing and believes there are viable alternatives to medical research that do not involve the testing or killing of animals.) In addition, many medical groups condemn the use of GM bovine growth hormone, because the milk from treated cows has more of the hormone IGF-1, which is linked to cancer. You can avoid GMOs by sticking with certified organic, certified non-GMO verified and locally-grown foods that are produced naturally without biotechnology.
3) Microwave Popcorn
However convenient they are, those bags of microwave popcorn are also lined with chemicals that are linked to causing liver, testicular and pancreatic cancers. The U.S. Environmental Protection Agency (EPA) recognizes the perfluorooctanoic acid (PFOA) in microwave popcorn bag linings as “likely” carcinogenic, and several independent studies have linked the chemical to causing tumors. (PFOA is also used to make Teflon and other stain-and stick-resistant materials including pizza boxes.) The other safety issue concerns the diacetyl chemical used in the popcorn itself for the artificial butter flavor, which is also linked to causing both lung damage and cancer. If you’re a popcorn fan, why not stick to the old-fashioned kernel popping machine?
4) Farmed Salmon
This is another high-risk cancer food, according to Dr. David Carpenter, Director of the Institute for Health and the Environment at the University of Albany. He explains that farmed salmon is often contaminated with flame retardants, pesticides and antibiotics, as well as carcinogenic chemicals known as PCBs (polychlorinated biphenyls), banned toxins found in materials like asbestos. Corroborating this finding, a CTV News Investigation compared wild and farmed salmon and found that farmed salmon are fattier than wild salmon, which means they may have more omega-3s, but it also means they can accumulate higher levels of toxins such as PCBs. If you’re a salmon lover, why not follow the suggestion from the Monterey Bay Aquarium’s Seafood Watch, and consume only wild Alaska salmon?
5) Hydrogenated Oils
These are commonly used to preserve processed foods and keep them shelf-stable. But hydrogenated oils alter the structure and flexibility of cell membranes throughout the body, which can lead to a host of debilitating diseases. It turns out that the World Health Organization tried to outlaw this ingredient decades ago, and for good reason: hydrogenated oils cause cancer, birth defects, heart disease, diabetes and many other fatal diseases. If you must buy processed foods, be sure to check the ingredients label and look for healthy oils such as olive oil, soy or canola oil instead of hydrogenated oils.
6) Canned Tomatoes
Actually, it’s not just tomatoes: the lining of most canned foods contains bisphenol-A (BPA), a chemical that acts as an estrogen and disrupts hormonal activity in the body. A study published in May of 2013 by the Proceeding of the National Academy of Sciences showed that BPA actually affects the way genes work inside the brain of rats. Tomatoes are exceptionally dangerous due to their high acidity, which seems to cause BPA to leech from the lining of the can into the tomatoes themselves. Studies show that BPA may be linked to various forms of cancer, heart disease, intestinal damage and several reproductive issues. Why not cook fresh or buy glass containers?
You already know about soda, but it doesn’t hurt to repeat it: soda is packed full of calories, sugar and artificial ingredients, and has no nutritional benefit. One can of soda contains the equivalent of ten packets of sugar. According to studies, most popular diet and sugared sodas are nearly as corrosive to dental enamel as battery acid, leading to an increase in tooth sensitivity and cavities despite good dental hygiene. Even worse, a study from the University of Minnesota found that people who drank as little as two soft drinks a week faced almost double the risk of pancreatic cancer. As you know, there are plenty of natural alternatives to soda.
Check out top ten why to Begin your Day with Surya Namaskar:
•1. The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture and balance. The limbs become symmetrical while the internal vital organs become more functional.
•2. Practicing Surya Namaskar is beneficial for the health of digestive system. Yoga poses increase blood flow to your digestive tract and stimulate the intestinal action known as peristalsis so digestion is more efficient. Yoga also calms you, which in turn relaxes your digestive system and leads to more effective elimination. Forward bends increase the space in the abdomen and facilitate the release of entrapped gases. These poses heat the front of the body and cool the back body. For vatas, it is important to stay warm.
•3. Surya Namaskar is the ideal exercise to cope with insomnia and related disorders. Surya Namaskar practice calms the mind, thus helps to get sound sleep. If you suffer from insomnia, whether often or occasionally, Yoga can help. Through relaxing physical exercise, breathing techniques and complete relaxation, you can promote more regular and restful sleeping patterns without resorting to sleep-inducing drugs. Such drugs interfere with your body’s natural sleep cycle and can create psychological dependence and undesirable side effects.
•4. Surya Namaskar practice regulates irregular menstrual cycles. Practicing Surya Namaskar ensures the easy childbirth. It helps to decrease the fear of pregnancy and childbirth. Metrorrhagia can be caused by a hormonal imbalance. The start of menstruation during puberty and the length and regularity of the menstrual cycle is controlled by hormones produced in an area of the brain called the hypothalamus, as well as by the pituitary and adrenal glands.
•5. Surya Namaskar practice boosts blood circulation and helps to prevent hair graying, hair fall, and dandruff. It also improves the growth of hair making it long.
•6. Regular practice of Surya Namaskar helps to lose extra calories. It helps to stay thin. Practicing Surya Namaskar is the easiest way to be in shape. It stretches the abdominal muscles. Regular practice of Surya Namaskar helps to lose excessive belly fat and gives flat stomach. Some of the asanas stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on our weight because it affects body metabolism.
•7. Sun salutation exercise helps to add glow on your face making facial skin radiant and ageless. It is the natural solution to prevent onset of wrinkles. Overall, yoga is excellent for the skin and it can also provide good benefits for people with blemishes and even acne.
•8. Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety.
•9. Daily practice of Surya Namaskar makes body flexible. It improves flexibility in spine and in limbs.
•10. Influences the pineal gland and hypothalamus to prevent pineal degeneration and calcification
It is beneficial to practice Surya Namaskar early in the morning. The early morning sun rays are rich source of vitamin D that is necessary to get strong bones and clear vision.
What is Glaucoma?
Glaucoma is a group of eye diseases causing optic nerve damage. The optic nerve carries images from the retina, which is the specialized light sensing tissue, to the brain so we can see. In glaucoma, eye pressure plays a role in damaging the delicate nerve fibers of the optic nerve. When a significant number of nerve fibers are damaged, blind spots develop in the field of vision. Once nerve damage and visual loss occur, it is permanent. Most people don’t notice these blind areas until much of the optic nerve damage has already occurred. If the entire nerve is destroyed, blindness results. Glaucoma is a leading cause of blindness in the world, especially in older people. Early detection and treatment by your ophthalmologist are the keys to preventing optic nerve damage and vision loss from glaucoma.
What Causes Glaucoma?
The exact causes of optic nerve damage from glaucoma is not fully understood, but involves mechanical compression and/or decreased blood flow of the optic nerve. Although high eye pressure sometimes leads to glaucoma, many people can also develop glaucoma with “normal” eye pressure.
What are the Different Types of Glaucoma?
- Open-angle glaucoma
- Chronic open-angle glaucoma is the most common form of glaucoma. The “open” drainage angle of the eye can become blocked leading to gradual increased eye pressure. If this increased pressure results in optic nerve damage, it is known as chronic open-angle glaucoma. The optic nerve damage and vision loss usually occurs so gradually and painlessly that you are not aware of trouble until the optic nerve is already badly damaged.
- Angle-closure glaucoma
- Angle-closure glaucoma results when the drainage angle of the eye narrows and becomes completely blocked. In the eye, the iris may close off the drainage angle and cause a dangerously high eye pressure. When the drainage angle of the eye suddenly becomes completely blocked, pressure builds up rapidly, and this is called acute angle-closure glaucoma. The symptoms include severe eye pain, blurred vision, headache, rainbow haloes around lights, nausea and vomiting. Unless an ophthalmologist treats acute angle-closure glaucoma quickly, blindness can result. When the drainage angle of the eye gradually becomes completely blocked, pressure builds up gradually, and this is called chronic angle-closure glaucoma. This form of glaucoma occurs more frequently in people of African and Asian ancestry, and in certain eye conditions.
- Nail-Patella syndrome
- Nail-Patella syndrome (NPS) is a rare genetic disorder (estimated to occur in one in 50,000 newborns) that causes abnormalities of bone, joints, fingernails, kidneys, and glaucoma.
- Other Types of Glaucoma
Not all types of glaucoma are characterized by eye pressures. In normal-tension or low-tension glaucoma, the optic nerve suffers damage with the resulting visual field loss even though normal eye pressures are maintained. Eyes afflicted with this condition are far more susceptible to optic nerve damage with any increase in the intraocular pressure compared to other eyes.
- Exfoliation syndrome
- Exfoliation syndrome is a common form of open-angle glaucoma that results when there is a buildup of abnormal, whiteish material on the lensand drainage angle of the eye. This material and pigment from the back of the iris can clog the drainage system of the eye, causing increased eye pressure. This form of glaucoma responds well to laser treatment.
- Pigmentary glaucoma
- Pigmentary glaucoma is a condition that typically affects young, nearsighted, Caucasian males. This condition is characterized by the iris bowing backwards, and coming into contact with the support structures that hold the lens in place. This position disrupts the cells lining the back surface of the iris containing pigment, and results in a release of pigment particles into the drainage system of the eye. This pigment can clog the drain and can lead to an increase in eye pressure. This form of glaucoma responds well to laser treatment.
Other types of glaucoma may be caused by injuries to the eye, tumors, and other eye diseases. A rare type of glaucoma can even be present in children at birth.
What are the Warning Signs
Unfortunately, most cases of glaucoma do not occur with readily noticable symptoms that warn of the irreversible optic nerve damage being done. However, the presence of the following warning signs, indicates that you need a thorough examination by an eye doctor:
- Unusual trouble adjusting to dark rooms
- Difficulty focusing on near or distant objects
- Squinting or blinking due to unusual sensitivity to light or glare
- Change in color of iris
- Red-rimmed, encrusted or swollen lids
- Recurrent pain in or around eyes
- Double vision
- Dark spot at the center of viewing
- Lines and edges appear distorted or wavy
- Excess tearing or “watery eyes”
- Dry eyes with itching or burning; and
- Seeing spots, ghost-like images
The following may be indications of potentially serious problems that might require emergency medical attention:
- Sudden loss of vision in one eye
- Sudden hazy or blurred vision
- Flashes of light or black spots
- Halos or rainbows around light
The symptoms listed above may not necessarily mean that you have glaucoma. However, if you experience one or more of these symptoms, contact your eye doctor for a complete exam.
How Is Glaucoma Detected?
Regular eye examinations by your ophthalmologist are the best way to detect glaucoma. Your ophthalmologist will measure your eye pressure (tonometry); inspect the drainage angle of your eye (gonioscopy); evaluate your optic nerve (ophthalmolscopy); and test the visual field of each eye (perimetry). Optic nerve evaluation and visual field testing are performed at regular intervals to monitor the effects of glaucoma. The information from these tests provides an indication of the effectiveness of the treatment being used and whether further treatments may be necessary. Not all of these tests are necessary for every person, nor at every visit. The objective is to determine if glaucoma damage has progressed over time.
Who is at Risk for Glaucoma?
High eye pressure alone does not mean that you have glaucoma, but it is an important risk factor your ophthalmologist will use to determine your risk for developing the disease.
The most important risk factors include:
- elevated eye pressure
- African ancestry
- thin cornea
- family history of glaucoma
- past injuries to the eyes
- steroid use
- a history of severe anemia or shock
According to a recent study by researchers at the University of Michigan Kellogg Eye Center, individuals with diabetes and hypertension may also have an increased risk of developing open-angle glaucoma (OAG).
Your ophthalmologist will weigh all of these factors before deciding if you need treatment for glaucoma; or whether you should be monitored regularly as a glaucoma suspect to detect the early signs of damage to the optic nerve.
The treatment for glaucoma depends upon the nature and severity of each case. In general, glaucoma cannot be cured, but it can be controlled. Eye drops, pills, laser procedures, and surgical operations are used to prevent or slow further damage from occurring. With any type of glaucoma, regular eye examinations are very important to detect progression and to prevent vision loss. Because glaucoma can worsen without your being aware of it, your treatment will likely need to be changed over time to achieve a lower “target eye pressure.”
Indian curries are incomplete without garlic – a simple ingredient with packed health benefits. It is very strong and bitter but adds an unbelievable flavour to the cuisine. Any description of garlic is incomplete without mentioning its medicinal values. This miracle herb has been used since time immemorial as a medicine to prevent or treat various diseases and conditions.
Garlic has a variety of potent sulphur-containing compounds which are the reason for its characteristic pungent odour. Allicin, the vital compound among them, is known to have great anti-bacterial, anti-viral, anti-fungal and anti-oxidant properties. The benefits of allicin can be best garnered when it’s finely chopped, minced or pureed and let sit for some time. Garlic is also a reliable source of selenium. Allicin, along with other compounds like ajoene, alliin, etc. found in them also have an effect on the circulatory, digestive and immunological systems of our body and help in lowering blood pressure, detoxification, healing, etc.
Here are 15 health benefits of garlic:
Antibacterial and Antiviral
Garlic is most well-known for its antibacterial and antiviral properties. They help control bacterial, viral, fungal, yeast and worm infections. Fresh garlic is thought to play a role in preventing food poisoning by killing bacteria like E. coli, Salmonella enteritidis, etc.
To treat skin infections
The chemical ajoene found in garlic may help treat fungal skin infections like ringworm and athlete’s foot.
The anti-clotting properties of ajoene found in garlic help in preventing the formation of blood clots in the body. Hence, it may also increase the risk of bleeding after surgery.
Reduce blood pressure
Angiotensin II is a protein that helps our blood vessels contract thereby increasing the blood pressure. Allicin in garlic blocks the activity of angiotensin II and helps in reducing blood pressure. The polysulphides present in garlic are converted into a gas called hydrogen sulphide by the red blood cells. Hydrogen sulphide dilates our blood vessels and helps control blood pressure.
Garlic protects our heart against cardiovascular problems like heart attacks and atherosclerosis. This cardio-protective property can be attributed to various factors. With age, the arteries tend to lose their ability to stretch. Garlic may help reduce this and may also protect the heart from the damaging effects of free oxygen radicals. The sulphur-containing compounds of garlic also prevent our blood vessels from becoming blocked and slow the development of atherosclerosis (hardening of the arteries). The anti-clotting properties of ajoene help prevent clots from forming inside the blood vessels.
Garlic has the ability to moderately lower our blood triglycerides and total cholesterol and reduce arterial plaque formation.
Garlic is known to have anti-inflammatory property. It can help the body fight against allergies. The anti-arthritic property of garlic is due to diallyl sulphide and thiacremonone. Garlic has been show to improve allergic airway inflammation (allergic rhinitis). Raw garlic juice may be used to immediately stop the itching due to rashes and bug bites.
Read more about causes, symptoms, diagnosis and treatment of allergies.
Remedy for respiratory problems
Daily use of garlic might reduce the frequency and number of colds. Its antibacterial properties help in treating throat irritations. Garlic may also reduce the severity of upper respiratory tract infections. Its benefits in disorders of the lungs like asthma, difficulty of breathing, etc. make it a priceless medicine. Its ability to promote expectoration makes it irreplaceable in chronic bronchitis.
Garlic increases insulin release and regulates blood sugar levels in diabetics.
Read more about causes, symptoms, diagnosis and treatment of diabetes.
Effective against warts and corns
Applying fat dissolving garlic extracts to corns on the feet and warts on the hands is thought to improve these conditions.
Daily intake of garlic has been found to lower risk of most types of cancer. This anti-cancer property is due to allyl sulphides found in garlic. PhIP, a type of heterocyclic amine (HCA), has been associated with increased incidence of breast cancer among women. According to studies, diallyl sulphide found in garlic inhibits the transformation of PhIP into carcinogens.
Read more about causes, symptoms, diagnosis and treatment of cancer.
Improve iron metabolism
Ferroportin is a protein which helps in iron absorption and release. Diallyl sulphides in garlic increase production of ferroportin and help improve iron metabolism.
Stir up passions
Garlic’s aphrodisiac property is due to its ability to increase the circulation.
Simply put some crushed garlic clove directly on the affected tooth can help relieve toothaches due to its antibacterial and analgesic properties. But be aware that it can be irritating to the gum.
Many researchers believe that obesity is a state of long-term low-grade inflammation. According to recent research, garlic may help to regulate the formation of fat cells in our body. Pre-adipocytes are converted into fat cells (adipocytes) through inflammatory system activity. The anti-inflammatory property of 1, 2-DT (1, 2-vinyldithiin) found in garlic may help inhibit this conversion. This may help prevent weight gain.
Your heart is a muscle, and it gets stronger and healthier if you lead an active life.
Active people are nearly half as likely to get heart disease as people who aren’t active.
Regular exercise, especially aerobic exercise, burns calories, helps your blood pressure, lowers your LDL (“bad”) cholesterol, and boosts your HDL (“good”) cholesterol.
It’s never too late to start, and you don’t have to be an athlete. Even taking a brisk walk for 30 minutes a day can make a difference.
Ready to get started?
How to Start Exercising
First, think about what you’d like to do, and how fit you are right now.
What sounds like fun? Would you rather work out on your own, with a trainer, or in a class? Do you want to exercise at home or at a gym?
If you want to do something that’s harder than what you can do right now, no problem. You can set a goal and build up to it.
For example, if you want to run, you might start by walking; then add bursts of jogging into your walks; and gradually start running for longer than you walk.
Next, check in with your doctor. He’ll make sure you’re ready for whatever activity you have in mind, or let you know about any limits on what you can do.
3 Types of Exercise
Your exercise plan should include:
- Aerobic exercise (“cardio”): Running, jogging, and biking are some examples. You’re moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you’re doing it. If you have joint problems, choose a low-impact activity, like swimming or hiking.
- Stretching : You’ll become more flexible if you do this a couple of times a week. Stretch after you’ve warmed up or finished exercising. Stretch gently — it shouldn’t hurt.
- Strength training: You can use weights, resistance bands, or your own body weight (yoga poses, for instance) for this. Do it 2-3 times a week. Let your muscles recover for a day between sessions.
How Much Should You Exercise, and How Often?
Go for at least 30 minutes of moderate-intensity activity (such as brisk walking) at least 5 days a week. If you’re just getting started, you can build up to that.
Or, if you’re ready for it, you can make your workouts more intense (such as jogging or running instead of walking), but shorter. You could do that for 25 minutes a day, 3 times a week, for example.
In time, you can make your workouts longer or more challenging. Do that gradually, so your body can adjust.
When you work out, keep your pace low for a few minutes at the start and end of your workout. That way, you warm up and cool down each time.
You don’t have to do the same exact thing every time. It’s more fun if you change it up.
You’ll probably be able to exercise with no problem, if your doctor says you can and if you pay attention to how you’re feeling while you’re working out.
Stop if you have chest pain or other sudden pain, have a very fast or uneven heart rate, or feel dizzy, light-headed, or very tired.
It’s normal for your muscles to be mildly sore for a day or two after your workout when you’re new to exercise. That fades as your body gets used to it. Soon, you might be surprised to find that you like how you feel when you’re done.
The following tips for choosing and planning diet will considerably help u to reduce and maintain glucose level.
1-Control Diabetes by Losing Weight:
The most significant thing which can make a big difference and will surely reap the benefits to your health is to lose your extra weight . This will not only lower your blood but also helps lowering your blood pressure cholesterol too. All u need id to bring a little change in your lifestyle, routine and diet.
Having waist of 35 inches or more are at risk
For man :
Having waist of 40 inches or more are at risk
2- Constant and regular food timings :
The another very important thing for controlling blood sugar and scheming your diet plan is that the timings at which you have your meals should be set fixed and at regular intervals each day . This will considerably improve your metabolic activity to a great extent and helps re dubbing your weight.
3- Split your meals and eating in moderate amount:
Splitting your meals into 6 times per day and eating in fair and consistent amount , not only improves your metabolic rate as the food u take is not concerted at one time.This will surely help and encouraged you to lose your weight.You will get noticeable results following it.
4- No long Gaps and skipping of meals:
- There should be no long gaps between meals.
- Never miss out breakfast.
- Keep in check the calorie intake it should be equivalent everyday .
- Avoiding skimping meals.
5- No overeating:
- Never eat in a bulk on one time or a day Try to have moderate amount of food each time u eat.It will help maintain your blood sugar at a healthy level and wont let it to fluctuate.
- Remember to eat your food slowly, chew well and not to swallow .
6- Proper Exercise and work outs:
- Exercise is very important and a first-rate way to trim down calories ,extra weight and controlling or reversing glucose level . Make it a routine.
- Brisk walking is the simplest matchless and the most easiest way of exercising. It is suggested to walk for 30 minutes daily or at-least five times a week .
- You can also try Cycling , swimming, house and yard work and other activities etc
- While exercise certain precautions and safety measures should be kept in mind.
- Avoid exercising after insulin injection.
- Test out your blood-glucose levels before and after exercise.
- Timings for exercise should be fixed and regular.
- Avoid heavy exercise.
- Do not eat right away after a workout .
- Wear appropriate shoes and socks while exercising.
- Certain precautions and safety measures while exercise
Timings for Taking medicines should be fixed and regular.
No skipping of dose.
8-Avoid fried foods and meat:
Limit fats and sweets as they can increase your glucose levels. Rather choose a variety of foods including whole grains, fresh vegetables, salads, fruits, low fat dairy products.
As amassing of these fats slows the sugar consumption process and can set off greater side effects and complications.
But do not cut down fats and sugars completely in diet as it is also required by the body normal amount .
Some healthy and unhealthy fats:
Unhealthy fats saturated fats
- red meat,
- whole milk dairy products,
- and eggs.
- vegetable oils
Healthy fats unsaturated fats
- olive oil,
- canola oil,
- nuts, and avocados.
- omega-3 fatty acids, tuna, and flax seeds.
9- Take high-fiber and complex carbohydrates:
It is suggested to diabetic patients to take high-fiber and carbohydrates complex As they are easily broken down to basic sugars. Add whole grain foods in your diet limit or exclude carbohydrates like white bread, pasta, and rice, candies, and snacks instead include high-fiber carbohydrates. As They supply more durable energy exclude White rice , Include Brown rice Regular pasta Whole-wheat pasta White bread Whole-wheat or whole-grain bread Sugary breakfast High-fiber breakfast cereal
- Remove the skin AND any visible fat off of meat
- Avoid fries and crackers, try nuts or seeds instead
- Avoid frying, instead try grilling and broiling .
Add wheat bran ,flax seed and methi seeds to your wheat flour This will increase fiber in your diet.
10-Drink enough fluids:
- Keep your body well hydrated . Drink a lot of water that will help flush the toxins off your system.
- Fresh vegetables and fruits
- Taking fresh vegetables and fruits on a regular basis as a part of your meals can help in maintaining glucose levels and gives essential benefits as it contains a lot of vital minerals as well as nutrients .
- Taking raw onion daily is also helpful.
- Include sprouts in the diet as they are a source of nutrients.
11- Eat Fish:
Fish is the most excellent meat one can have, So Choose fish instead of red meat as it contains the buck quantity of cholesterol and maximum amounts of fundamental and protective fats.Have it at least two to three times a week.
12- Avoid salt:
You get enough salt from vegetables in inorganic form so, Avoid excess intake as it is the wrong doer for diabetics
Try avoid sweet and sugar containing products at all. It provides nothing but calories and carbohydrates. replace with natural sugar, like honey, etc.
14-Avoid alcohol consumption:
Alcohols such as beer and wine contains large amount of calories choose sugar-free drink.
15- dairy products :
- Dairy products are of course high on fat content such as cheese, curd, milk etc
- So instead consume skimmed milk products , low fat cheese, yogurt (curd) etc
- Do not have more than two cups of tea or coffee every day.
- Try green tea instead.
16- Planned Your diet plan according to age sex body structure and daily routine:
It is very important while planning your diet plan is to keep in your mind, your age, sex, routine and body structure. Never copy someone else diet chart.Make your own diet plan according to your life style, body needs and diabetic stage and type.
17- Consult your doctor :
Remember half knowledge is much worse than ignorance. So do not forget to consult your doctor first, before submit yourself to any plan, he will suggest you more useful tips and help planning and organizing it more according to your needs.
Women smokers are on the rise. Here are some facts you didn’t know about women and smoking:
About 200 million of the world’s one billion smokers are women
Far fewer women than men use tobacco. Globally, about 40% of men smoke as compared with nearly 9% of women. However, the epidemic of tobacco use among women is increasing in some countries. More research is needed to understand trends in tobacco use among women.
As many girls as boys now smoke in some countries
A WHO survey of smoking trends in youths showed that in half of the 151 countries surveyed, similar numbers of girls and boys smoked. Evidence suggests that most of these girls and boys will continue to smoke into adulthood. Bans on tobacco advertising, as called for in the WHO Framework Convention on Tobacco Control, could help to stop the increase in tobacco use among girls.
Boys and girls start using tobacco for different reasons
Many more girls than boys smoke in the false belief that it is a good way to control weight. Low self-esteem is associated with smoking among girls, and available evidence from some developed countries shows that girls have lower self-esteem than boys. Tobacco control strategies must recognize that boys’ and girls’ decisions to start using tobacco are influenced by different cultural, psychosocial and socioeconomic factors.
Every year, 1.5 million women die from tobacco use
Of the more than 5 million people who die every year from tobacco use, approximately 1.5 million are women. Most (75%) of these women live in low- and middle-income countries. Unless urgent action is taken, tobacco use could kill up to 8 million people every year by 2030, of which 2.5 million would be women.
Women are one of the biggest targets of the tobacco industry
The tobacco industry gears richly-funded marketing campaigns towards women through advertisements that draw on gender stereotypes and falsely link tobacco use to concepts of beauty, prestige and freedom. The industry actively targets women because comparatively few women currently use tobacco, and women are increasingly able to afford tobacco.
More women than men smoke ‘light’ cigarettes
Marketing strategies lure consumers with misleading categories, such as ‘light’ or ‘low tar’. More women than men smoke ‘light’ cigarettes (63% versus 46%), often in the mistaken belief that ‘light’ means ‘safer’. In fact, ‘light’ smokers often engage in compensatory smoking, inhaling more deeply and more frequently to absorb the desired amount of nicotine.
Tobacco use harms women differently from men
Women who smoke are more likely than those who do not to experience infertility and delays in conceiving. Smoking during pregnancy increases risks of premature delivery, stillbirth and newborn death, and may cause a reduction in breast milk. Smoking increases women’s risk for cancer of the cervix.
Women constitute 64% of deaths from second-hand smoke
Worldwide, second-hand smoke causes 430 000 adult deaths per year. Sixty-four per cent of these deaths occur in women. In some countries, second-hand smoke is a greater threat to women than the possibility that women might start using tobacco. More than 90% of the world’s population is still not covered by comprehensive national smoke-free laws.
People who smoke should avoid exposing the people with whom they live and work to second-hand smoke
Women and children often lack power to negotiate smoke-free spaces, including in their homes, in their workplaces and in other public spaces. Everyone, regardless of age or sex, should be protected from second-hand smoke.
Controlling tobacco use among women is an important part of any tobacco control strategy
Tobacco prevention and cessation programmes should be integrated into maternal, child and reproductive health services. Warnings about the harmful effects of tobacco must take into account that illiteracy is higher among women than men, and should use clear pictures to ensure that those who cannot read are also able to understand the health risks of tobacco use.
Here are nine things to help overcome negative thoughts that you can try:
1. Meditate or do yoga.
One of the first things I did was head to a yoga class. It took my focus away from my thoughts and brought my attention to my breath. Yoga is also very relaxing which helped ease my mind. Yoga helped me stay present to my experience so instead of jumping to what could happen, it brought me back to the now—the only moment, the most important moment.
I didn’t do much of this during the weekend so I literally had to bring myself in front of a mirror and force myself to smile. It really does help change your mood and relieve stress. I also felt lighter because it takes fewer muscles to smile than to frown.
3. Surround yourself with positive people.
I called a friend who I knew could give me constructive, yet loving feedback. When you’re stuck in a negative spiral, talk to people who can put things into perspective and won’t feed your negative thinking.
4. Change the tone of your thoughts from negative to positive.
For example, instead of thinking, “We are going to have a hard time adjusting to our living situation,” think, “We will face some challenges in our living situation, but we will come up with solutions that we will both be happy with.”
5. Don’t play the victim. You create your life—take responsibility.
The way I was thinking and acting, you would think I was stuck. Even if our living situation becomes unbearable, there is always a way out. I will always have the choice to make change happen, if need be.
6. Help someone.
Take the focus away from you and do something nice for another person. I decided to make a tray of food and donate it to the Salvation Army. It took my mind off of things and I felt better for helping someone else.
7. Remember that no one is perfect and let yourself move forward.
It’s easy to dwell on your mistakes. I felt terrible that I acted this way and that I wasted our weekend. The only thing I can do now is learn from my mistakes and move forward. I definitely don’t want to have a weekend like that again.
I don’t remember lyrics very well and it’s probably the reason that I don’t enjoy singing, but every time I do sing I always feel better . When we sing, we show our feelings and this provides an amazing stress relief.
9. List five things that you are grateful for right now.
Being grateful helps appreciate what you already have. Here’s my list: My cats, health, a six-week trip to Asia, a new yoga class that I’ll be teaching, and for my mom’s biopsy coming out clean.
Honey is a great natural solution for clearing up pimples and reducing the red marks they leave behind. This is because honey contains antibacterial properties and helps to soothe the skin and reduce inflammation. Raw or manuka honey is the most effective. It can be dabbed directly onto the scarred area, using a q-tip.
- Honey is a great option for those with sensitive skin, as honey is non-irritating, and will moisturize your skin instead of drying it out, unlike other treatments.
- If you can get your hands on some pearl powder (it can be found in health stores or online), you can mix a pinch of it in with the honey for an extra-effective treatment. Pearl powder is supposed to reduce inflammation and fade acne scars.